Sat 17 Oct

CrossFit 3000 South Melbourne – CrossFit


A: Back Squat (10 Mins to find your 10RM)

Aim to add 5-10kg to your score from 18 Sep.


B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

2 x Rope Climbs to 15′

10 x HSPU

5 x Power Clean (@70% of 1RM PCL)

400m Run

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